Trail Runner Nation

In this edition of Grab Bag, Alex Hutchinson and Matt Laye join us as we try an find out the truth behind: Over breathing? Can we become so efficient that we are burning less energy than a sedentary person? Is there a benefit to stretching? How does your microbiom affect health? Can smiling improve performance? Do we have limits to the number of calories we can process? Links that of stuff we talked about: Stronger by Science Podcast https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934128/ https://www.nejm.org/doi/full/10.1056/NEJMra1907805 https://www.ncbi.nlm.nih.gov/pubmed/31872558 https://www.ncbi.nlm.nih.gov/pubmed term=gut%20microbiota%20fermentation%20determines%20the%20efficacy%20of%20exercise%20for%20diabetes%20prevention&cmd=correctspelling Matt Laye is an endurance athlete and PhD in medical physiology and an assistant professor of health and human performance at The College of Idaho. Matt is a coach at Sharman Ultra and a regular contributor to Ultrarunning Magazine, Visit Matt's Blog: Laying It Down Follow Matt on Facebook and on Twitter Alex Hutchinson is an avid runner and author. We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance What Defines our Limits - with Alex Hutchinson Follow Alex on Twitter Check out Sweat Science

Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat. We discuss why is so difficult to lose weight because our understandings may be in error. If we lose excess fat, we will become healthier and more efficient runners. Book: Overfat Pandemic - Exposing the problems and its simple solution for everyone who needs to eliminate excess body fat Article: "Six Reasons Weight-Loss is so Darn Difficult" Other Dr. Maffetone podcasts: Daydreaming is Healthy for Runners Dr. Phil Maffetone Unplugged Dr. Phil Maffetone was RIGHT all along! Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone Phil Maffetone: How can Rhythm Improve Your Efficiency? Breaking the 1:59 marathon with Dr. Phil Maffetone Dr. Phil Maffetone - Building a Better Athletic Brain Phil Maffetone transcribed! Eat to Win with Dr. Phil Maffetone. Dr. Phil Maffetone - Speed up by slowing down Get the Maffetone App HERE Take the 2 Week Test Get a taste of Dr. Maffetone's best articles HERE Phil Maffetone's MUSIC

Ellie Greenwood elaborates on a few recent articles she wrote in Ultrarunning Magazine: Reigniting Your Passion, November 2018 Finding Gratitude in Slower Times, September 2019 Band of Runners, November 2019

Matt Fitzgerald (sports nutritionist, writer, athlete, coach) has been doing some endurance writing with his 2019 published "Life is a Marathon: A Memoir of Love and Endurance". In May, he will be releasing, "Running the Dream; One Summer Living, Training and Racing with a Team of World-Class Runners Half My Age". We talk to him about his journey as he trains with Hoka's NAZ elite team of professional runners in Flagstaff, AZ. Having fun helps us become better runners Judgement is more important than toughness Depletion runs He also has launched an interesting cool new running camp concept, "Endeavorun". Check it out.

CTS Training Director, Jason Koop, joins The Nation to talk about his new podcast Koopcast and some good tactics to start the new year off right. Check out Jason's book, "Training Essentials for Ultrarunning" Jason Koop is the Head Coach for CTS-Ultrarunning. He is the author of 'Training Essentials for Ultrarunning' which has become the benchmark book for ultramarathon training. During his coaching career, he has managed over 100 endurance coaches and several hundred atheltes of all types, abilities and sports. He is also an accomplished ultrarunner in his own right having finishes in some of the most difficult races on the planet including the Badwater 135, Hardrock 100, Leadville Trail 100, Wasatch 100, Bear 100 and Western States 100

Don and Scott review the podcasts from 2019 and the many amazing guests that have joined us and helped us become better, smarter, more efficient runners. What were your favorite gold nuggets?

AJW joins us for a quick recap of 2019 performances in ultrarunning. It includes his picks for Ultrarunner of the year (female and male) Performance of the year (female and male) Rookie of the year (female and male) Surprise of the year (female and male) Most inspirational Please check out Andy's coaching services and his weekly Tap Room article! AJW's Coaching AJW's Tap Room

Dr. Mark joins us to chat about many thinks including: Shoe Doping -Can shoe technology help us run faster? Check out his article New York Times article on the Vapor Fly "Shoe Dog - A Memoir by the Creator of Nike" Active Life's Kone-X mat Noboso proprioceptive insoles Jay Dicharry's MoBo Board Review. You can get a 10% discount on our partners page How to improve your running form with the TruForm Runner. You can get 10% discount with the code TRT10 at TruFormRunner.com Dr. Mark's Run for Your Life Podcast Dr. Mark's book, "Run for Your Life" Make sure you watch his 8:25 Video that show the principles of natural running. Be sure to spend some time learning at The Natural Running Center web site. Visit Two Rivers Treads running store either in person or call them and ask them some questions!

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including: Assessing your running stride yourself. Article by Joe Identifying ourselves as ultra runners (see Ian's article in this month's Ultrarunning Magazine) Challenges of Cold Weather Running (see Matt's article in this month's Ultrarunning Magazine) Visit College of Idaho with Assistant Professor, Matt Laye Sharman Ultra - Endurance Coaching Uhan Performance

Last year Katie Arnold won the Leadville 100. She also recently published her first book, Running Home, a Memoir. Katie writes about her journey in this life so far while weaving in many common threads, one of those is her passion for the outdoors and trail running. We talk about how running has helped her navigate her life, the ups, downs and heartbreaks. Running is a way she was able to disconnect AND connect.